Vitamin And Mineral Deficiencies And Supplements
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.
Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:
- pregnant women and women who are breastfeeding
Coconut Water: 600 Mg 13% Dv
Coconut water is having a moment, and for good reason: It’s a great source of electrolytes, including potassium, making it a go-to for hydration. One cup of coconut water contains 13 percent of the DV of the mineral, deeming it a top drink high in potassium. But unlike good ol’ H2O, coconut water does contain calories .
Foods Highest In Potassium K
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A Vital Electrolyte Potassium Helps Balance Sodium And Regulate Fluid Balance In Your Body
Outside of chemists, athletes, and anyone with high blood pressure, most people dont give a lot of thought to potassium, a mineral you probably last heard of when learning the periodic table in chemistry class . But potassium plays a vital role in health: It helps regulate your bodys fluid levels, aids in muscle function, and keeps your nervous system functioning properly, among other functions, according to MedlinePlus.
It also plays a key role in cardiovascular health. Potassium is essential for maintaining normal blood pressure and keeping your heart beating regularly, says Frances Largeman-Roth, RDN, a New York Times bestselling author and nutrition expert in Brooklyn, New York. Research shows that potassium reduces blood pressure in people with hypertension and may lower the risk for stroke, according to the Centers for Disease Control and Prevention .
For that reason, Largeman-Roth says, Focusing on adding potassium-rich foods to our diets is smart for overall health. If your potassium levels are too low, a condition known as hypokalemia, it can result in fatigue, muscle weakness or cramping, and cardiovascular issues such as an abnormal heart rhythm, according to MedlinePlus.
Who Should Take A Vitamin C Supplement
Certain groups are at higher risk of developing a deficiency in vitamin C due to inadequate intake or malabsorption problems, so they might benefit from taking vitamin supplements. Its always recommended that you check with your physician if you should take any dietary supplements containing this vitamin and consult with them about vitamin C dosage.
First, those who dont eat varied foods are likely to have low levels of vitamin C. People with a limited food variety are usually:
- alcoholics
- poverty-stricken people
- people with mental illnesses
Next, people with medical conditions that decrease vitamin C absorption are generally advised to use supplemental ascorbic acid sources. For example, people with certain types of cancer or end-stage kidney disease can have low concentrations of vitamin C.
Furthermore, the Institute of Medicine came to the conclusion that people who smoke need a higher daily dose of vitamin C. Also, passive smokers are advised to meet the recommended daily value of this vitamin. Finally, infants fed with evaporated or boiled milk can have a low concentration of vitamin C since ascorbic acid in this baby food isnt found commonly. Thats why they should be fed with breast milk or infant formula.
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What Is Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which means that our body doesnt store it. It is carried through the bloodstream, and all the excess amounts are excreted in the urine. It plays numerous essential roles in our organism, including an antioxidant function, so we need to take it regularly through food and sometimes supplements. Moreover, vitamin C is involved in the biosynthesis of collagen, which contributes to wound healing. It also takes part in protein metabolism and the biosynthesis of neurotransmitters.
Recommended Daily Intake Of Vitamin C
The Food and Nutrition Board established the Dietary Reference Intakes, which provides you with the recommended daily values for all the nutrients, including vitamin C. The Recommended Dietary Allowances should meet the daily requirements of most healthy people. RDAs for vitamin C are different depending on age and sex.
No matter whether you are taking vitamin C pills or not, RDAs for this nutrient are as follows:
- from birth to 6 months 40 mg
- from 7 to 12 months 50 mg
- from 1 to 3 years 15 mg
- from 4 to 8 years 25 mg
- from 9 to 13 years 45 mg
- from 14 to 18 years 75 mg and 65 mg
- 19+ years 90 mg and 75 mg
Pregnant teens aged 14-18 should increase their ascorbic acid dosage to 80 mg, while pregnant women aged 19 and older are recommended to have 85 mg/day of this vitamin. Also, breastfeeding women need more vitamin C. Those aged 14-18 need 115 mg per day, while women who are 19 and older require 120 mg per day. Its also important to note that smokers should take 35 mg/day more vitamin C than people who dont smoke.
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Is Raw Cabbage Lower In Potassium Than Cooked Cabbage
A 1/2 cup of raw cabbage contains approximately 75mg of potassium. This means that it contains nearly half as much potassium as cooked cabbage does. This is because once the veggie is cooked, it releases more potassium, increasing its content.
As a result, if youre looking for a way to decrease your potassium intake without getting rid of your favorite foods, opting for raw leafy greens might be your best choice.
Furthermore, adding raw cabbage to your diet may help you lose weight as raw veggies require more energy to be digested and metabolized.
Dietary Sources Of Vitamin C
Adults need about 45mg of vitamin C per day and any excess amount is excreted.
Vitamin C is sensitive to heat, so some of its nutritional benefits can be lost during cooking. Raw foods are more beneficial as dietary sources of vitamin C. These include:
- Fruit oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries.
- Vegetables particularly green vegetables , cauliflower and potatoes.
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Is It Ok To Drink Lemonade Everyday
Too much lemonade or lemon juice can damage the teeth enamel, leading to decay, stains, pain and increased sensitivity. In rare cases, acidic beverages may cause abscesses and tooth loss. The ADA recommends limiting the consumption of freshly squeezed lemonade, lemon juice, orange juice and sour candies.
What Does Vitamin C Do
One of the well-known functions of vitamin C is the one related to boosting the immune system. Another one of the ascorbic acid benefits is that it is crucial for producing white blood cells, which fight against foreign invaders causing infections. In addition, it protects them from free radicals, making them more effective. Another one of the benefits of vitamin C is to help the body absorb iron from plant-based foods. This way, it can prevent iron deficiency and anemia.
Many people take a vitamin C supplement to treat a common cold. However, according to a study on preventing and treating a cold with vitamin C, its not effective if taken when the first cold symptoms appear. On the other hand, there is some evidence that vitamin C may reduce the duration of a cold and make it less severe. There are also benefits of vitamin C serumrelated to our skin. They include:
- reducing wrinkles
- skin tone evening
- complexion brightening
Does vitamin C actually help?many ask. Well, there are numerous studies on the role of vitamin C in preventing and treating more serious diseases, including:
- various types of cancers
- cataracts
- heart disease
Still, more research needs to be done to prove that vitamin C can help treat these medical conditions.
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Sunflower Seeds: 241 Mg 5% Dv
Nuts and seeds add flavor, fat, plant-based protein and antioxidants to snacks and salads. And because they’re high in healthy fats, a small serving goes a long way in helping you feel fuller for longer. An ounce of sunflower seeds provides 5 percent of the DV for potassium. Sunflower seeds also contain fiber and are excellent sources of antioxidants vitamin E and selenium.
Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
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Nutritional And Health Benefits Of Citrus Fruits1
C. Economos and W.D. Clay
Christine Economos is Assistant Professor, Tufts University School of Nutrition Science and Policy, Medford, Massachusetts, United States. William D. Clay is Chief, Nutrition Programmes Service, Food and Nutrition Division, FAO, Rome.
Citrus fruits have long been valued as part of a nutritious and tasty diet. The flavours provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people. It is well established that citrus and citrus products are a rich source of vitamins, minerals and dietary fibre that are essential for normal growth and development and overall nutritional well-being. However, it is now beginning to be appreciated that these and other biologically active, non-nutrient compounds found in citrus and other plants can also help to reduce the risk of many chronic diseases. Where appropriate, dietary guidelines and recommendations that encourage the consumption of citrus fruit and their products can lead to widespread nutritional benefits across the population.
Healthy Foods That Are High In Potassium
Potassium is an essential mineral that the body requires for a variety of processes. Since the body cant produce potassium, it has to come from food.
However, the majority of Americans dont get enough potassium from their diets.
This is mainly due to a lack of fruits and vegetables in the typical Western diet (
2 ).
Getting enough dietary potassium is essential for bone and heart health. Its vital for people with high blood pressure, and it may decrease heart disease and stroke risk (
This article lists 14 of the foods highest in potassium.
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How Do You Treat High Potassium
To help keep your potassium levels within normal range, your doctor may recommend the following:Following a low-potassium diet, if needed. Try avoiding certain salt substitutes. Avoiding herbal remedies or supplements. Taking water pills or potassium binders, as directed by your healthcare provider.More items
Types Of Minerals And Their Functions
There are hundreds of minerals they are usually classified as either major or trace minerals.
Although the amount you need differs between minerals, major are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium.
Trace minerals , although equally important to bodily functions are required in smaller amounts. Such as iron, zinc, copper, manganese, and iodine selenium.
Some of the important minerals to keep us healthy are listed below.
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Impair The Effectiveness Of Niacin
Evidence suggests that taking vitamin C supplements may impair the bodys ability to increase high density lipoprotein cholesterol in people taking the combination drug niacin-simvastatin. This drug combines the vitamin niacin with the statin simvastatin , and people take it to treat high cholesterol.
Doctors consider HDL cholesterol the good cholesterol because it reduces the amount of harmful cholesterol in the blood.
If a person takes vitamin C supplements and niacin-simvastatin, they should talk to their doctor about ways to make each more effective. Doctors do not know whether vitamin C also affects the ability of other medicines similar to Zocor.
A persons body cannot make vitamin C, so people need to eat enough foods that contain vitamin C to meet their daily needs. If someone is at risk of a vitamin C deficiency, they can take vitamin C supplements.
The advise aiming for the following RDA of vitamin C each day:
| Age | |
| 90 mg | 75 mg |
People who smoke should take 35 mg more vitamin C per day than those who do not smoke.
During pregnancy or when breastfeeding, women should get the following levels of vitamin C per day:
- 1418 years: 80 mg during pregnancy and 115 mg when breastfeeding
- 19 years and older: 85 mg during pregnancy and 120 mg when breastfeeding
There is not enough research to suggest an RDA for vitamin C in those younger than 1 year of age. As a result, the ODS provide an adequate intake, which is the amount that is likely to be sufficient:
- broccoli
Food Sources Of Calcium
At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.
Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium .
Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress.
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Cannellini Beans: 1004 Mg 21% Dv
In general, beans pack a punch when it comes to plant-based nutrition, but cannellini beans provide the highest amount of potassium in the bean family 21 percent of the DV per 1 cup cooked.
Using beans as a base for your cooking is a good way to bump up your nutrition, and they go great with any kind of veggie or meat. Try them in these high-protein canned bean recipes.
Whole Foods Versus Single Nutrients
Scurvy, a serious deficiency of vitamin C that has caused tremendous human suffering throughout history, was first described by ancient Egyptians, and then by the Greeks and Romans . For hundreds of years, scurvy was a scourge of long-distance sailors, soldiers, explorers and the poor in many countries where there was a lack of access to fresh fruits and vegetables. However, it was not recognized that scurvy could be prevented and cured by consuming citrus fruit until the eighteenth century. And it would be another 200 years before vitamin C was isolated and its deficiency identified as the cause of the disease.
The lesson from this is still important today people do not need to understand everything about individual nutrients in order to consume nutritionally adequate and well-balanced diets. Even though the current understanding of nutrition, health and disease has advanced well beyond nutrient deficiencies, there is still much that is not known, and probably never will be known, about the relationships between diet and health. Fortunately, however, with a bit of common sense, people can still be well nourished even though the understanding of nutritional science may be incomplete.
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Special Precautions & Warnings
Pregnancy and breast-feedingLIKELY SAFEPOSSIBLY UNSAFE
Infants and children: Vitamin C is LIKELY SAFE when taken by mouth appropriately. Vitamin C is POSSIBLY UNSAFE when taken by mouth in amounts higher than 400 mg daily for children 1 to 3 years, 650 mg daily for children 4 to 8 years, 1200 mg daily for children 9 to 13 years, and 1800 mg daily for adolescents 14 to 18 years.
Alcoholism: Alcohol intake can cause the body to excrete vitamin C in the urine. People who regularly use alcohol, especially those who have other illnesses, often have vitamin C deficiency. These people might need to be treated for a longer time than normal to restore vitamin C levels to normal.
Alzheimer’s disease: Taking vitamin C along with vitamin E and alpha-lipoic acid might worsen mental function in people with Alzheimer’s disease.
Angioplasty, a heart procedure: Avoid taking supplements containing vitamin C or other antioxidant vitamins immediately before and following angioplasty without the supervision of a health care professional. These vitamins seem to interfere with proper healing.
Cancer: Cancerous cells collect high concentrations of vitamin C. Until more is known, only use high doses of vitamin C under the direction of your oncologist.
A metabolic deficiency called “glucose-6-phosphate dehydrogenase” deficiency: Large amounts of vitamin C can cause red blood cells to break in people with this condition. Avoid excessive amounts of vitamin C.
